Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	93% 2685kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.31% 0.23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.36g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 4.54g	g per day for Men 19-50 years
Fiber	127% 48g	81% 31g	38g per day for Men 19-50 years
Protein	162% 91g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	39.5% 395mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	685% 6.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	243% 19.4mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	768% 17.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Black Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Black Walnuts:

• 1 pound of Oil Roasted Sunflower Seeds has 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 8.8 times more Vitamin B3, 4.2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 17.5 times more Vitamin E than Black Walnuts.
• Both Oil Roasted Sunflower Seeds and Black Walnuts provide similar amounts of Vitamin K per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Black Walnuts:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.2 times more Phosphorus, 4.6 times more Selenium and 1.5 times more Zinc than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.6 times more Magnesium and 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Black Walnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2 times more Saturated Fat, 2.4 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Fiber than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 33 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Black Walnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per one pound.